Top Ten Sports Nutrition Tips to Level Up Your Game TIP #9

RESPECT RECOVERY!

You work so hard day in and day out to hone your skills, improve your fitness and build strength, power and endurance. IN order for your body to handle all of that training load you need to allow ample time to recover. Recovery consists of re-hydrating, re-fueling, resting, massage, stretching, and can also include mental tactics such as medication and journaling.

How you feel each day is dependent on how well you recovered the day before. As an athlete you are always either preparing for a training session or recovering for one. So consistency is the key here.

What does it look like to  recover well? Here is a breakdown:

• Within 15-30 minutes after training is complete it is best  to consume a nutrient rich, high protein and high carbohydrate snack. Some recovery snack ideas are:
  
  • Low fat chocolate milk
  • Trail mix
  • Banana and peanut butter
  • Apple and almonds
  • Protein bar
  • Fruit smoothie
  • Low fat bean burrito
  • Grilled chicken wrap
  • Peanut butter and honey sandwich
• Within 2-3 hours after that initial recovery snack, a more complete meal is necessary to continue recovering. Some recovery meal ideas include:
  • Grilled Salmon, brown rice and broccoli
  • Chicken noodle and veggie Soup
  • Lentil Soup
  • Rice, beans and chicken
  • Turkey, avocado BLT
  • Veggie Omlette
  • Grilled Tofu, brown rice and veggie stir fry
  • Oatmeal, blueberries and almonds

Getting into the habit of prioritizing a recovery snack followed by a recovery meal will assist your body in recovering which includes, reduction of body soreness, decreasing inflammation, assisting with feelings of fatigue and improving quality of sleep (to name a few). The goal of prioritizing recovery of course is to make you a better athlete. And it will!!

Happy Recovery!

-Jenn